How to use this calculator
- 1
Calculate or enter your TDEE
Enter your stats and the calculator derives TDEE automatically.
- 2
Pick your goal
Cut, maintain, lean bulk, or aggressive bulk — the calculator adjusts the calorie target.
- 3
Choose a macro template
Standard, high-protein, keto, low-fat, or athlete — each preset adjusts the protein/carb/fat ratio.
- 4
Read your daily targets
Get protein, carbs, and fat in grams and calories, with sample foods that hit those targets.
What this calculator gives you
- Goal-specific macro splits (cut / maintain / bulk)
- Diet-pattern presets (standard, high-protein, keto, low-fat, athlete)
- Protein priority calculation (always meets or beats ISSN minimums)
- Macro grams + calories breakdown
- Imperial and metric
Formulas used
Protein (ISSN position stand)
1.6–2.2 g/kg (0.7–1.0 g/lb) for active adults
Best for: Muscle preservation while cutting; muscle growth while bulking
Fat (acceptable distribution)
20–35% of total calories (NIH AMDR)
Best for: Hormonal health and satiety; floor at 0.3 g/kg
Carbs (remainder)
Remaining calories after protein and fat
Best for: Training fuel and glycogen replenishment
Frequently asked questions
What macros should I eat to lose weight?+
A common cutting split is 40% protein, 30% carbs, 30% fat. Higher protein (≥1 g/lb body weight) preserves lean mass during a deficit. Match calories to a 15–20% deficit below TDEE.
What macros should I eat to build muscle?+
A common bulking split is 30% protein, 45% carbs, 25% fat at a 10–15% calorie surplus. Carbs fuel training and glycogen replenishment, both of which support muscle growth.
How much protein do I need per day?+
Active adults: 1.6–2.2 g/kg body weight (0.7–1.0 g/lb). Sedentary adults: at least 0.8 g/kg. People in a calorie deficit benefit from the upper end (2.0–2.2 g/kg) for muscle preservation.
Are keto macros different?+
Yes — keto typically targets <50 g of carbs/day (5–10% of calories), with fat making up 70–75% and protein 20–25%. Use the keto preset in the calculator.
Want the full guide?
The complete article goes deeper into the science, with charts, comparisons, and practical examples.
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